Tips to manage cravings.

1. Know that cravings will pass.

First, understand that while these urges are strong, they will pass, typically in about 5-30 minutes. 

Many addiction specialists urge people to ‘surf the urge’ and accept that these urges will come in waves and take the necessary steps to ward them off.

2. Identify your goals and keep them on hand.

Make a list of all the reasons you quit and all the potential negative outcomes that could happen to you if you start using again. 

Keep this list handy at all times to remind yourself of your ultimate goal.

3. Be consistent in treatment and therapy.

Cognitive behavior therapy (CBT) is a commonly used form of psychological treatment for addiction recovery. CBT utilizes techniques to help redirect your focus away from the cravings.  

“Counseling, sponsors, group therapy and individual therapy are all key components to help patients stay on track,” adds Dr. Juneja. “It’s important to have trusted sources you can call on when you’re battling thoughts that can hurt your chances of recovery.” 

4. Explore new passions.

Find other ways to distract your mind, especially when you need to fill some down time. Take up a hobby like: 

Sports

Cooking

Reading

Drawing or painting 

Dancing

Hiking

Photography

Fishing

Puzzles

Video games (be mindful that video games and social media can have addictive qualities)

Listen to soothing music

Meditation (or other meditative practices, i.e. float therapy)

Yoga

5. Exercise regularly.

It is crucial to get as much exercise as you can, this will stimulate your mind and body, and create routines and structure in your week that help stay on track. Regular aerobic exercise and eating a healthy diet play a large role in helping fight addiction through self-care. 

6. Practice meditation and breathing techniques.

Throughout the recovery process, it is important to reduce stress, anxiety and encourage a sense of emotional balance. One of the best ways of doing this is practicing simple relaxation techniques to focus on your breathing, taking deep breaths when you are feeling any urges. Meditation also is a wonderful way to feel refreshed and invigorated any time of the day.

7. Identify a trusted support system.

Another very helpful tool on the road to successful and long-term recovery is to maintain safe, emotionally supportive relationships. The individuals you are connected to often can play a key role in helping you through any crisis.  

Whether it is a friend, family member, co-worker or neighbor, share your concerns with them and let them help support you through your recovery journey. It is important to remember that it often takes many attempts at recovery to achieve success, and managing cravings with coping skills is a foundation of success.